Tim Fletcher.   Courtesy BounceBack Physiotherapy
Tim Fletcher. Courtesy BounceBack Physiotherapy

Fitness Challenge: ‘Recovery time is just as important as the session itself’



Getting excited about a new ­fitness regime is the first step to a healthier life – but overtraining, ignoring recovery time and poor nutrition could be doing more harm than good.

According to Tim Fletcher, a senior physiotherapist at BounceBack Physiotherapy in Abu ­Dhabi, many “fitness newbies” are vulnerable to ­lower-back and knee pain when they jump into a high-intensity activity.

“A lot of people have had a huge surge of motivation and exercise every day for five days, not having exercised that way in the past six months,” says Fletcher.

“The overtraining can lead to injury, so people need to start slow.”

He says boot camp-style workouts can take a toll on an individual who hasn’t been that active in the past.

“Boot camps are quite popular here, and the participant goes from nothing to very high-intensity workouts,” he adds. “The body takes a while to cope with those demands.

“The main injury we see is lower-back pain from a high amount of compression from the sprints, lunges and box jumps – things that the spine is not used to. There also tend to be lower-limb injuries.”

While boot camps are a good way to kick-start an active ­lifestyle, Fletcher says recovery time must not be ignored.

“Recovery time is just as important as the session itself,” he says. “Try to leave at least 24 hours until your next session. I wouldn’t suggest this regime if people are travelling a lot or have stressful jobs that don’t give them time to include a massage, stretching or even a light swim.”

In addition, any sort of nagging discomfort must be flagged.

“When you start a new programme, a certain amount of discomfort and muscle fatigue and burn is expected,” says Fletcher. “But shooting pain or numbness is a cause for concern and must not be ignored.”

Nutrition also plays an essential role in preventing injuries.

“The body needs fuel and we advise eating slightly less but more regularly,” says Fletcher. “It is best to eat two-thirds of a meal about five to six times a day. Abstaining from a meal is incorrect and the body doesn’t respond to that.”

aahmed@thenational.ae

Race card

5pm: Handicap (PA) Dh80,000 (Turf) 1,600m; 5.30pm: Maiden (PA) Dh80,000 (T) 1,400m

6pm: Handicap (PA) Dh80,000 (T) 1,400m; 6.30pm: Handicap (PA) Dh80,000 (T) 1,200m

7pm: Wathba Stallions Cup Handicap (PA) Dh70,000 (T) 2,200m

7.30pm: Handicap (TB) Dh100,000 (PA) 1,400m

ESSENTIALS

The flights 
Fly Etihad or Emirates from the UAE to Moscow from 2,763 return per person return including taxes. 
Where to stay 
Trips on the Golden Eagle Trans-Siberian cost from US$16,995 (Dh62,414) per person, based on two sharing.

Results

5pm: Maiden (PA) Dh80,000 (Turf) 1,600m; Winner: Rawat Al Reef, Adrie de Vries (jockey), Abdallah Al Hammadi (trainer)

5.30pm: Wathba Stallions Cup Handicap (PA) Dh70,000 (T) 1,400m; Winner: Noof KB, Richard Mullen, Ernst Oertel

6pm: Handicap (PA) Dh80,000 (T) 1,200m; Winner: AF Seven Skies, Bernardo Pinheiro, Qaiss Aboud

6.30pm: Handicap (PA) Dh80,000 (T) 2,200m; Winner: Jabalini, Szczepan Mazur, Ibrahim Al Hadhrami

7pm: UAE Arabian Derby – Prestige (PA) Dh150,000 (T) 2,200m; Winner: Dergham Athbah, Richard Mullen, Mohamed Daggash

7.30pm: Emirates Championship – Group 1 (PA) Dh1,000,000 (T) 2,200m; Winner: Somoud, Richard Mullen, Jean de Roualle

8pm: Abu Dhabi Championship – Group 3 (TB) Dh380,000 (T) 2,200m; Winner: Irish Freedom, Antonio Fresu, Satish Seemar

US tops drug cost charts

The study of 13 essential drugs showed costs in the United States were about 300 per cent higher than the global average, followed by Germany at 126 per cent and 122 per cent in the UAE.

Thailand, Kenya and Malaysia were rated as nations with the lowest costs, about 90 per cent cheaper.

In the case of insulin, diabetic patients in the US paid five and a half times the global average, while in the UAE the costs are about 50 per cent higher than the median price of branded and generic drugs.

Some of the costliest drugs worldwide include Lipitor for high cholesterol. 

The study’s price index placed the US at an exorbitant 2,170 per cent higher for Lipitor than the average global price and the UAE at the eighth spot globally with costs 252 per cent higher.

High blood pressure medication Zestril was also more than 2,680 per cent higher in the US and the UAE price was 187 per cent higher than the global price.

COMPANY PROFILE

Name: Haltia.ai
Started: 2023
Co-founders: Arto Bendiken and Talal Thabet
Based: Dubai, UAE
Industry: AI
Number of employees: 41
Funding: About $1.7 million
Investors: Self, family and friends

Aquaman and the Lost Kingdom

Director: James Wan

Starring: Jason Mamoa, Patrick Wilson, Amber Heard, Yahya Abdul-Mateen II 

Rating: 2/5

MATCH INFO

Manchester United v Manchester City, Wednesday, 11pm (UAE)

Match is on BeIN Sports


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